Muscle Mass

    Last Updated: November 26, 2024

    Muscle mass is the total amount of muscle in the body, including skeletal, smooth, and cardiac muscle. It is important for strength, mobility, and overall metabolic health.

    Muscle Mass falls under the Muscle Gain & Exercise category.

    8 references on this page
    10,330 participants in 150 trials

    What is muscle mass?

    Muscle mass refers to a measure of body composition. Muscle mass is the total amount of muscle in the body, including skeletal muscles, smooth muscles, and cardiac muscles. In many of the studies we review, two other metrics—lean mass and fat-free mass—are often used as approximations for muscle mass, although they're technically different. Your lean mass is your weight minus your fat mass. It includes your bones, organs, and water, although bone is sometimes excluded. Fat-free mass differs by excluding essential fats found in cell membranes; these are included in lean mass.

    What type of exercise is best for promoting muscle mass gain?

    Resistance exercise is the most effective form for muscle gain. Research suggests that it should be performed with a range of 10–20 sets per muscle group per week,[1][2] although some people may experience substantial muscle gain performing a lower number of sets per week. Each muscle group should be trained at least once per week.[3] When performing more than 10 sets per week for a given muscle group, it may be beneficial to divide the sets over several days (e.g., 6 sets/day on 2 days, rather than 12 sets on one day).[4]

    Each set should be performed to, or close to, muscular failure (i.e., the point at which another concentric repetition cannot be performed with proper form),[5] using a load equivalent to approximately a 5- to 30-repetition maximum.[6] Machine and/or free weight exercises may be used, as they are equally effective.[7] A rest interval of about 60–180 seconds should separate each set, with the upper end of this range generally reserved for multi-joint exercises (e.g., squats).[4]

    How is muscle mass measured?

    Muscle mass is commonly estimated using whole-body assessments of body composition, which differ in the number of compartments body mass is divided into. A 4-compartment (4C) model is considered the gold-standard and divides the body into total body water, bone mineral content, fat mass, and fat-free mass. However, it requires a variety of equipment and is costly and time-consuming, so it’s not commonly used. Other methods to evaluate body composition include the 3-compartment (3C) model, which divides the body into bone mineral content, fat mass, and fat-free mass (e.g., dual-energy x-ray absorptiometry — DXA), and the 2-compartment (2C) model, which divides the body into fat mass and fat-free mass (e.g., bioelectrical impedance analysis, skinfolds). To assess growth of specific muscle groups, assessment methods such as ultrasound, computed tomography, and magnetic resonance imaging are also used.[8]

    Examine Database: Muscle Mass

    InterventionGradeEffectDetail
    Creatine
    B
    Conjugated Linoleic Acid
    C
    Ketogenic Diet
    F
    Beta-Alanine
    HMB
    Chromium
    DHEA
    L-Carnitine
    Vitamin D
    Whey Protein
    Colostrum
    16:8 Intermittent Fasting
    Kefir
    Fish Oil
    Tribulus Terrestris
    Vegan Diet
    Ashwagandha
    Spirulina
    Betaine
    OMAD And 20:4 Intermittent Fasting
    Coleus forskohlii
    Bushman's hat
    Yohimbine
    Saffron
    Casein
    Soy Protein
    Leucic Acid
    Glutamine
    Branched-Chain Amino Acids
    Arginine
    D-Aspartic Acid
    Leucine
    Vitamin C
    Pomegranate seed oil
    Ursolic Acid
    Boron
    Ecdysteroids
    Arachidonic Acid
    Safflower Oil
    Licorice
    Apple Cider Vinegar
    Mango
    Velvet Antler
    Fenugreek
    Cocoa Extract
    Citrulline
    Collagen
    Dietary Protein
    Low-Protein Diet
    Probiotics
    Resistance Training
    Sumac

    Research FeedRead all studies

    Frequently asked questions

    What is muscle mass?

    Muscle mass refers to a measure of body composition. Muscle mass is the total amount of muscle in the body, including skeletal muscles, smooth muscles, and cardiac muscles. In many of the studies we review, two other metrics—lean mass and fat-free mass—are often used as approximations for muscle mass, although they're technically different. Your lean mass is your weight minus your fat mass. It includes your bones, organs, and water, although bone is sometimes excluded. Fat-free mass differs by excluding essential fats found in cell membranes; these are included in lean mass.

    What type of exercise is best for promoting muscle mass gain?

    Resistance exercise is the most effective form for muscle gain. Research suggests that it should be performed with a range of 10–20 sets per muscle group per week,[1][2] although some people may experience substantial muscle gain performing a lower number of sets per week. Each muscle group should be trained at least once per week.[3] When performing more than 10 sets per week for a given muscle group, it may be beneficial to divide the sets over several days (e.g., 6 sets/day on 2 days, rather than 12 sets on one day).[4]

    Each set should be performed to, or close to, muscular failure (i.e., the point at which another concentric repetition cannot be performed with proper form),[5] using a load equivalent to approximately a 5- to 30-repetition maximum.[6] Machine and/or free weight exercises may be used, as they are equally effective.[7] A rest interval of about 60–180 seconds should separate each set, with the upper end of this range generally reserved for multi-joint exercises (e.g., squats).[4]

    How is muscle mass measured?

    Muscle mass is commonly estimated using whole-body assessments of body composition, which differ in the number of compartments body mass is divided into. A 4-compartment (4C) model is considered the gold-standard and divides the body into total body water, bone mineral content, fat mass, and fat-free mass. However, it requires a variety of equipment and is costly and time-consuming, so it’s not commonly used. Other methods to evaluate body composition include the 3-compartment (3C) model, which divides the body into bone mineral content, fat mass, and fat-free mass (e.g., dual-energy x-ray absorptiometry — DXA), and the 2-compartment (2C) model, which divides the body into fat mass and fat-free mass (e.g., bioelectrical impedance analysis, skinfolds). To assess growth of specific muscle groups, assessment methods such as ultrasound, computed tomography, and magnetic resonance imaging are also used.[8]

    Examine Database References

    1. Fish Oil - Krebs JD, Browning LM, McLean NK, Rothwell JL, Mishra GD, Moore CS, Jebb SAAdditive benefits of long-chain n-3 polyunsaturated fatty acids and weight-loss in the management of cardiovascular disease risk in overweight hyperinsulinaemic womenInt J Obes (Lond).(2006 Oct)
    2. Ketogenic Diet - Phillips SA, Jurva JW, Syed AQ, Syed AQ, Kulinski JP, Pleuss J, Hoffmann RG, Gutterman DDBenefit of low-fat over low-carbohydrate diet on endothelial health in obesityHypertension.(2008 Feb)
    3. Conjugated Linoleic Acid - Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier PConjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humansJ Nutr.(2007 May)
    4. Whey Protein - Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RBThe effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance trainingJ Strength Cond Res.(2006 Aug)
    5. Beta-Alanine - Walter AA, Smith AE, Kendall KL, Stout JR, Cramer JTSix weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in womenJ Strength Cond Res.(2010 May)
    6. Ketogenic Diet - Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PMComparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular riskNutr Metab (Lond).(2006 Jan 11)
    7. Chromium - Campbell WW, Joseph LJ, Anderson RA, Davey SL, Hinton J, Evans WJEffects of resistive training and chromium picolinate on body composition and skeletal muscle size in older womenInt J Sport Nutr Exerc Metab.(2002 Jun)
    8. D-Aspartic Acid - Darryn S. Willoughby, Brian Leutholtzd-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained menNutrition Research.()
    9. Creatine - Del Favero S, Roschel H, Artioli G, Ugrinowitsch C, Tricoli V, Costa A, Barroso R, Negrelli AL, Otaduy MC, da Costa Leite C, Lancha-Junior AH, Gualano BCreatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performanceAmino Acids.(2011 Jul 9)
    10. DHEA - Muller M, van den Beld AW, van der Schouw YT, Grobbee DE, Lamberts SWEffects of dehydroepiandrosterone and atamestane supplementation on frailty in elderly menJ Clin Endocrinol Metab.(2006 Oct)
    11. Colostrum - Lund P, Sangild PT, Aunsholt L, Hartmann B, Holst JJ, Mortensen J, Mortensen PB, Jeppesen PBRandomised controlled trial of colostrum to improve intestinal function in patients with short bowel syndromeEur J Clin Nutr.(2012 Sep)
    12. Creatine - Antonio J, Ciccone VThe effects of pre versus post workout supplementation of creatine monohydrate on body composition and strengthJ Int Soc Sports Nutr.(2013 Aug 6)
    13. Creatine - Kilduff LP, Pitsiladis YP, Tasker L, Attwood J, Hyslop P, Dailly A, Dickson I, Grant SEffects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humansInt J Sport Nutr Exerc Metab.(2003 Dec)
    14. Creatine - Chilibeck PD, Stride D, Farthing JP, Burke DGEffect of creatine ingestion after exercise on muscle thickness in males and femalesMed Sci Sports Exerc.(2004 Oct)
    15. HMB - Vukovich MD, Stubbs NB, Bohlken RMBody composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adultsJ Nutr.(2001 Jul)
    16. Cocoa Extract - Lívia de Paula Nogueira, Marcela Paranhos Knibel, Márcia Regina Simas Gonçalves Torres, José Firmino Nogueira Neto, Antonio Felipe SanjulianiConsumption of high-polyphenol dark chocolate improves endothelial function in individuals with stage 1 hypertension and excess body weightInt J Hypertens.(2012)
    17. Creatine - Arciero PJ, Hannibal NS 3rd, Nindl BC, Gentile CL, Hamed J, Vukovich MDComparison of creatine ingestion and resistance training on energy expenditure and limb blood flowMetabolism.(2001 Dec)
    18. L-Carnitine - Angelika K Sawicka, Dace Hartmane, Patrycja Lipinska, Ewa Wojtowicz, Wieslawa Lysiak-Szydlowska, Robert A Olekl-Carnitine Supplementation in Older Women. A Pilot Study on Aging Skeletal Muscle Mass and FunctionNutrients.(2018 Feb 23)
    19. Vitamin D - Amirhossein Ramezani Ahmadi, Majid Mohammadshahi, Aliakbar Alizadeh, Kambiz Ahmadi Angali, Alireza JahanshahiEffects of vitamin D3 supplementation for 12 weeks on serum levels of anabolic hormones, anaerobic power, and aerobic performance in active male subjects: A randomized, double-blind, placebo-controlled trialEur J Sport Sci.(2020 Nov)
    20. Vitamin D - Carrillo AE, Flynn MG, Pinkston C, Markofski MM, Jiang Y, Donkin SS, Teegarden DImpact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adultsClin Nutr.(2012 Aug 31)
    21. Creatine - Tarnopolsky M, Mahoney D, Thompson T, Naylor H, Doherty TJCreatine monohydrate supplementation does not increase muscle strength, lean body mass, or muscle phosphocreatine in patients with myotonic dystrophy type 1Muscle Nerve.(2004 Jan)
    22. Ecdysteroids - Wilborn CD, Taylor LW, Campbell BI, Kerksick C, Rasmussen CJ, Greenwood M, Kreider RBEffects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained malesJ Int Soc Sports Nutr.(2006 Dec 13)
    23. Safflower Oil - Leigh E Norris, Angela L Collene, Michelle L Asp, Jason C Hsu, Li-Fen Liu, Julia R Richardson, Dongmei Li, Doris Bell, Kwame Osei, Rebecca D Jackson, Martha A BeluryComparison of dietary conjugated linoleic acid with safflower oil on body composition in obese postmenopausal women with type 2 diabetes mellitusAm J Clin Nutr.(2009 Sep)
    24. 16:8 Intermittent Fasting - Kelsey Gabel, Kristin K Hoddy, Nicole Haggerty, Jeehee Song, Cynthia M Kroeger, John F Trepanowski, Satchidananda Panda, Krista A VaradyEffects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot studyNutr Healthy Aging.(2018 Jun 15)
    25. Boron - Green NR, Ferrando AAPlasma boron and the effects of boron supplementation in malesEnviron Health Perspect.(1994 Nov)
    26. Conjugated Linoleic Acid - Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CKEffect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese populationNutrition.(2012 May)
    27. HMB - Kreider RB, Ferreira M, Wilson M, Almada ALEffects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strengthInt J Sports Med.(1999 Nov)
    28. Leucine - Ispoglou T, King RF, Polman RC, Zanker CDaily L-leucine supplementation in novice trainees during a 12-week weight training programInt J Sports Physiol Perform.(2011 Mar)
    29. L-Carnitine - Majid S Koozehchian, Amin Daneshfar, Ebrahim Fallah, Hamid Agha-Alinejad, Mohammad Samadi, Mojtaba Kaviani, Maryam Kaveh B, Y Peter Jung, Mozhgan Hassanzadeh Sablouei, Najmeh Moradi, Conrad P Earnest, T Jeff Chandler, Richard B KreiderEffects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained malesJ Exerc Nutrition Biochem.(2018 Dec 31)
    30. Creatine - Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JSCreatine supplementation improves muscular performance in older womenEur J Appl Physiol.(2008 Jan)
    31. Arachidonic Acid - Roberts MD, Iosia M, Kerksick CM, Taylor LW, Campbell B, Wilborn CD, Harvey T, Cooke M, Rasmussen C, Greenwood M, Wilson R, Jitomir J, Willoughby D, Kreider RBEffects of arachidonic acid supplementation on training adaptations in resistance-trained malesJ Int Soc Sports Nutr.(2007 Nov 28)
    32. Ashwagandha - Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HLEffects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients.(2018 Nov 20)
    33. HMB - Wei Hung, Tsung-Han Liu, Chung-Yu Chen, Chen-Kang ChangEffect of β-hydroxy-β-methylbutyrate Supplementation During Energy Restriction in Female Judo AthletesJournal of Exercise Science & Fitness.()
    34. DHEA - Abrams DI, Shade SB, Couey P, McCune JM, Lo J, Bacchetti P, Chang B, Epling L, Liegler T, Grant RMDehydroepiandrosterone (DHEA) effects on HIV replication and host immunity: a randomized placebo-controlled studyAIDS Res Hum Retroviruses.(2007 Jan)
    35. Vitamin D - Salehpour A, Hosseinpanah F, Shidfar F, Vafa M, Razaghi M, Dehghani S, Hoshiarrad A, Gohari MA 12-week double-blind randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese womenNutr J.(2012 Sep 22)
    36. Ketogenic Diet - Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, Sears BKetogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate dietsAm J Clin Nutr.(2006 May)
    37. OMAD And 20:4 Intermittent Fasting - Grant M Tinsley, Jeffrey S Forsse, Natalie K Butler, Antonio Paoli, Annie A Bane, Paul M La Bounty, Grant B Morgan, Peter W GrandjeanTime-restricted feeding in young men performing resistance training: A randomized controlled trialEur J Sport Sci.(2017 Mar)
    38. Creatine - Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout JEffect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletesInt J Sport Nutr Exerc Metab.(2006 Aug)
    39. Coleus forskohlii - Godard MP, Johnson BA, Richmond SRBody composition and hormonal adaptations associated with forskolin consumption in overweight and obese menObes Res.(2005 Aug)
    40. Creatine - Branch JDEffect of creatine supplementation on body composition and performance: a meta-analysisInt J Sport Nutr Exerc Metab.(2003 Jun)
    41. Colostrum - Hofman Z, Smeets R, Verlaan G, Lugt Rv, Verstappen PAThe effect of bovine colostrum supplementation on exercise performance in elite field hockey playersInt J Sport Nutr Exerc Metab.(2002 Dec)
    42. L-Carnitine - Klaus D Wutzke, Henrik LorenzThe effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjectsMetabolism.(2004 Aug)
    43. L-Carnitine - Pistone G, Marino A, Leotta C, Dell'Arte S, Finocchiaro G, Malaguarnera MLevocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigueDrugs Aging.(2003)
    44. Spirulina - Reyhaneh Yousefi, Azadeh Mottaghi, Atoosa SaidpourSpirulina platensis effectively ameliorates anthropometric measurements and obesity-related metabolic disorders in obese or overweight healthy individuals: A randomized controlled trialComplement Ther Med.(2018 Oct)
    45. Betaine - Pryor JL, Craig SA, Swensen TEffect of betaine supplementation on cycling sprint performanceJ Int Soc Sports Nutr.(2012 Apr 3)
    46. Glutamine - Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer TEffect of glutamine supplementation combined with resistance training in young adultsEur J Appl Physiol.(2001 Dec)
    47. Beta-Alanine - Kern BD, Robinson TLEffects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football playersJ Strength Cond Res.(2011 Jul)
    48. Creatine - Norman K, Stübler D, Baier P, Schütz T, Ocran K, Holm E, Lochs H, Pirlich MEffects of creatine supplementation on nutritional status, muscle function and quality of life in patients with colorectal cancer--a double blind randomised controlled trialClin Nutr.(2006 Aug)
    49. Ursolic Acid - Bang HS, Seo DY, Chung YM, Oh KM, Park JJ, Arturo F, Jeong SH, Kim N, Han JUrsolic Acid-induced elevation of serum irisin augments muscle strength during resistance training in menKorean J Physiol Pharmacol.(2014 Oct)
    50. Conjugated Linoleic Acid - Sneddon AA, Tsofliou F, Fyfe CL, Matheson I, Jackson DM, Horgan G, Winzell MS, Wahle KW, Ahren B, Williams LMEffect of a conjugated linoleic acid and omega-3 fatty acid mixture on body composition and adiponectinObesity (Silver Spring).(2008 May)
    51. L-Carnitine - A C Gimenes, D M Bravo, L M Nápolis, M T Mello, A S B Oliveira, J A Neder, L E NeryEffect of L-carnitine on exercise performance in patients with mitochondrial myopathyBraz J Med Biol Res.(2015 Apr)
    52. Vitamin C - Mason SA, Della Gatta PA, Snow RJ, Russell AP, Wadley GDAscorbic acid supplementation improves skeletal muscle oxidative stress and insulin sensitivity in people with type 2 diabetes: Findings of a randomized controlled studyFree Radic Biol Med.(2016 Apr)
    53. Kefir - Peter Smoak, Nicholas Harman, Victoria Flores, Jacob Kisiolek, Nicholas A Pullen, Jonathan Lisano, Reid Hayward, Laura K StewartKefir Is a Viable Exercise Recovery Beverage for Cancer Survivors Enrolled in a Structured Exercise ProgramMed Sci Sports Exerc.(2021 Oct 1)
    54. HMB - Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SWBeta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free massMed Sci Sports Exerc.(2000 Dec)
    55. DHEA - Jankowski CM, Gozansky WS, Van Pelt RE, Wolfe P, Schwartz RS, Kohrt WMOral dehydroepiandrosterone replacement in older adults: effects on central adiposity, glucose metabolism and blood lipidsClin Endocrinol (Oxf).(2011 Oct)
    56. Chromium - Livolsi JM, Adams GM, Laguna PLThe effect of chromium picolinate on muscular strength and body composition in women athletesJ Strength Cond Res.(2001 May)
    57. HMB - Portal S, Zadik Z, Rabinowitz J, Pilz-Burstein R, Adler-Portal D, Meckel Y, Cooper DM, Eliakim A, Nemet DThe effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled studyEur J Appl Physiol.(2011 Sep)
    58. Ketogenic Diet - Cohen CW, Fontaine KR, Arend RC, Alvarez RD, Leath CA III, Huh WK, Bevis KS, Kim KH, Straughn JM Jr, Gower BAA Ketogenic Diet Reduces Central Obesity and Serum Insulin in Women with Ovarian or Endometrial CancerJ Nutr.(2018 Aug 1)
    59. Conjugated Linoleic Acid - Pinkoski C, Chilibeck PD, Candow DG, Esliger D, Ewaschuk JB, Facci M, Farthing JP, Zello GAThe effects of conjugated linoleic acid supplementation during resistance trainingMed Sci Sports Exerc.(2006 Feb)
    60. HMB - Richard B. Kreider, Maria Pontes Ferreira, Michael Greenwood, M. Wilson, Pamela Grindstaff, Steven Plisk, Jeff Reinardy, Edward Cantler, and Anthony L. AmaldaEffects of Calcium β-HMB Supplementation During Training on Markers of Catabolism, Body Composition, Strength and Sprint PerformanceJournal of Exercise Physiology.()
    61. Creatine - Dawson B, Vladich T, Blanksby BAEffects of 4 weeks of creatine supplementation in junior swimmers on freestyle sprint and swim bench performanceJ Strength Cond Res.(2002 Nov)
    62. L-Carnitine - Amiri-Moghadam S, et alEffects of L-carnitine supplementation on body composition in patients with nonalcoholic steatohepatitis (NASH)CURR TOP NUTRACEUT R.()
    63. DHEA - Percheron G, Hogrel JY, Denot-Ledunois S, Fayet G, Forette F, Baulieu EE, Fardeau M, Marini JF; Double-blind placebo-controlled trialEffect of 1-year oral administration of dehydroepiandrosterone to 60- to 80-year-old individuals on muscle function and cross-sectional area: a double-blind placebo-controlled trialArch Intern Med.(2003 Mar 24)
    64. Creatine - Neves M Jr, Gualano B, Roschel H, Fuller R, Benatti FB, Pinto AL, Lima FR, Pereira RM, Lancha AH Jr, Bonfá EBeneficial effect of creatine supplementation in knee osteoarthritisMed Sci Sports Exerc.(2011 Aug)
    65. Citrulline - Paul Hwang, Flor E Morales Marroquín, Josh Gann, Tom Andre, Sarah McKinley-Barnard, Caelin Kim, Masahiko Morita, Darryn S WilloughbyEight weeks of resistance training in conjunction with glutathione and L-Citrulline supplementation increases lean mass and has no adverse effects on blood clinical safety markers in resistance-trained malesJ Int Soc Sports Nutr.(2018 Jun 27)
    66. Tribulus Terrestris - Rogerson S, Riches CJ, Jennings C, Weatherby RP, Meir RA, Marshall-Gradisnik SMThe effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league playersJ Strength Cond Res.(2007 May)
    67. OMAD And 20:4 Intermittent Fasting - Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MPA controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adultsAm J Clin Nutr.(2007 Apr)
    68. Creatine - Chilibeck PD, Magnus C, Anderson MEffect of in-season creatine supplementation on body composition and performance in rugby union football playersAppl Physiol Nutr Metab.(2007 Dec)
    69. Conjugated Linoleic Acid - Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen OConjugated linoleic acid reduces body fat mass in overweight and obese humansJ Nutr.(2000 Dec)
    70. Creatine - Leenders NM, Lamb DR, Nelson TECreatine supplementation and swimming performanceInt J Sport Nutr.(1999 Sep)
    71. L-Carnitine - Malaguarnera M, Cammalleri L, Gargante MP, Vacante M, Colonna V, Motta ML-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trialAm J Clin Nutr.(2007 Dec)
    72. Conjugated Linoleic Acid - Nazare JA, de la Perrière AB, Bonnet F, Desage M, Peyrat J, Maitrepierre C, Louche-Pelissier C, Bruzeau J, Goudable J, Lassel T, Vidal H, Laville MDaily intake of conjugated linoleic acid-enriched yoghurts: effects on energy metabolism and adipose tissue gene expression in healthy subjectsBr J Nutr.(2007 Feb)
    73. Pomegranate seed oil - Mirmiran P, Fazeli MR, Asghari G, Shafiee A, Azizi FEffect of pomegranate seed oil on hyperlipidaemic subjects: a double-blind placebo-controlled clinical trialBr J Nutr.(2010 Aug)
    74. Colostrum - Brinkworth GD, Buckley JD, Slavotinek JP, Kurmis APEffect of bovine colostrum supplementation on the composition of resistance trained and untrained limbs in healthy young menEur J Appl Physiol.(2004 Jan)
    75. Chromium - Hallmark MA, Reynolds TH, DeSouza CA, Dotson CO, Anderson RA, Rogers MAEffects of chromium and resistive training on muscle strength and body compositionMed Sci Sports Exerc.(1996 Jan)
    76. Vegan Diet - Hana Kahleova, Andrea Tura, Martin Hill, Richard Holubkov, Neal D BarnardA Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical TrialNutrients.(2018 Feb 9)
    77. Kefir - Ghizi ACdS et alKefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndromePharmaNutrition.()
    78. DHEA - Wallace MB, Lim J, Cutler A, Bucci LEffects of dehydroepiandrosterone vs androstenedione supplementation in menMed Sci Sports Exerc.(1999 Dec)
    79. Ashwagandha - Raut AA, Rege NN, Tadvi FM, Solanki PV, Kene KR, Shirolkar SG, Pandey SN, Vaidya RA, Vaidya ABExploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med.(2012 Jul)
    80. DHEA - Ostojic SM, Calleja J, Jourkesh MEffects of short-term dehydroepiandrosterone supplementation on body composition in young athletesChin J Physiol.(2010 Feb 28)
    81. Chromium - Joseph LJ, Farrell PA, Davey SL, Evans WJ, Campbell WWEffect of resistance training with or without chromium picolinate supplementation on glucose metabolism in older men and womenMetabolism.(1999 May)
    82. Ketogenic Diet - Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz HImpact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adultsNutr Metab (Lond).(2017 Feb 20)
    83. Bushman's hat - Blom WA, Abrahamse SL, Bradford R, Duchateau GS, Theis W, Orsi A, Ward CL, Mela DJEffects of 15-d repeated consumption of Hoodia gordonii purified extract on safety, ad libitum energy intake, and body weight in healthy, overweight women: a randomized controlled trialAm J Clin Nutr.(2011 Nov)
    84. L-Carnitine - Seyed Mostafa Nachvak, Maryam Shabanpur, Roghayeh Mostafai, Reza Heidari Moghaddam, Jalal MoludiL-Carnitine supplementation reduces biomarkers of inflammatory and oxidative stress in patients with coronary artery disease: a randomised controlled trialArch Physiol Biochem.(2020 Aug 20)
    85. Conjugated Linoleic Acid - Joseph SV, Jacques H, Plourde M, Mitchell PL, McLeod RS, Jones PJConjugated linoleic acid supplementation for 8 weeks does not affect body composition, lipid profile, or safety biomarkers in overweight, hyperlipidemic menJ Nutr.(2011 Jul)
    86. Spirulina - Reza Bagheri, Raoof Negaresh, Mohamad S Motevalli, Alexei Wong, Damoon Ashtary-Larky, Mehdi Kargarfard, Amir RashidlamirSpirulina supplementation during gradual weight loss in competitive wrestlersBr J Nutr.(2021 Mar 15)
    87. Licorice - Bell ZW, Canale RE, Bloomer RJA dual investigation of the effect of dietary supplementation with licorice flavonoid oil on anthropometric and biochemical markers of health and adiposityLipids Health Dis.(2011 Feb 10)
    88. DHEA - Dayal M, Sammel MD, Zhao J, Hummel AC, Vandenbourne K, Barnhart KTSupplementation with DHEA: effect on muscle size, strength, quality of life, and lipidsJ Womens Health (Larchmt).(2005 Jun)
    89. Beta-Alanine - Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JREffects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trialJ Int Soc Sports Nutr.(2009 Feb 11)
    90. Saffron - Nasim Abedimanesh, S Zahra Bathaie, Saeed Abedimanesh, Behrooz Motlagh, Ahmad Separham, Alireza OstadrahimiSaffron and crocin improved appetite, dietary intakes and body composition in patients with coronary artery diseaseJ Cardiovasc Thorac Res.(2017)
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